Tired of feeling tired? Here are some simple tips to help you get to sleep.
Many factors can interfere with a good night’s sleep — from work stress and family responsibilities to illnesses. While many factors preventing good sleep may be out of our control, you can follow our tips for better sleep to naturally fall asleep easily.
1. Maintain a proper sleep schedule
Most healthy adults need no more than eight hours of sleep. Try to go to sleep and wake up at the same time every day, including weekends. This consistency will ensure that your body registers the sleep-wake cycle effectively.
Step out of your bedroom if you do not feel sleepy after hitting your bed for 25-30 minutes. Don’t try and force sleep. Instead, do things which make you relax like, reading or listening to music. Once you feel tired, head back to your bedroom and try to sleep.
2. Be mindful of what you eat and drink
What you eat or drink has a significant impact on your sleep. It is advised by experts that you do not sleep hungry or too stuffed. If you have a heavy meal within an hour of your bedtime, it might lead to discomfort in sleeping.
Alcohol, caffeine, and nicotine intake should be controlled before bedtime. Generally, caffeine and nicotine take hours to wear off, impacting your sleep cycle. With Alcohol, you might feel sleepy, but your sleep will be disturbed later in the night.
3. No napping in the daytime
Taking a short 30-40 minutes daytime naps is okay, but keep away from long daytime naps. Napping later in the day should be avoided as it will affect your sleep. However, if you work nights, longer and later daytime naps might be needed to compensate for the lack of sleep you will be getting.
4. Get a mattress that suits you
Mattresses directly affect sleep quality. Waking up tired or with aches and pains could be a sign that your mattress isn’t compatible with your body. Though it might feel comfortable when you first lay down, those aches could be indicators that your mattress isn’t right for you.
A good mattress is paramount for good sleep. Many types of mattresses are available, such as – Memory foam, Gel, Cooling mattresses, Innerspring, or a hybrid. Based on your sleeping style and body type, there remains a set of specific mattresses that will bring the best sleep to you.
5. Turn your bedroom into a perfect resting cave
For sound sleep, most find a cool, dark, room to be a most comfortable environment. Your bedroom environment needs to be right for you to fall asleep. For the best sleep, have the ideal mattress, room temperature, and lighting, and ensure that there are zero distractions in your bedroom during sleep time.
Keep your laptop, TV, and work files away as it will help you strengthen the relationship between sleep and your bedroom. You can also use eye masks and heavy curtains to control the light in your room so as to lull your body to sleep.
We hope these tips will help you sleep better. Good-quality sleep makes a big difference to how we feel, mentally and physically, so it’s important to get enough. Here’s to a better you!